The Impact of Stress on Health and Hormones
Understanding Stress and Its Impact on Health
April marks Stress Awareness Month, a time to delve into the effects of chronic stress on our bodies and minds. In this blog post, we'll explore the various facets of stress, its implications for health, and strategies to mitigate its effects.
Types of Stress
Stress comes in different forms. Acute stress is our body's immediate response to a perceived threat or challenge. Think of it as the body's way of gearing up to face a sudden danger. Adrenaline surges, heart rate increases, and blood pressure spikes, all to prepare us for action.
On the other hand, chronic stress is more insidious. It's the prolonged, persistent pressure that wears us down over time. Instead of being a short-lived reaction, chronic stress becomes a constant companion, wreaking havoc on our health.
Stress impacts on our health in many ways and so finding ways to balance stress and the effect it has is critical. Chronic stress can :
- Influence Hormone balance : In simple terms, the stress hormone cortisol is produced from the same foundation of all our other hormones. Numerous factors can influence the regulation of hormone production and there is a theory known as the ‘pregnenolone steel’ which is where the body uses pregnenolone to create cortisol in times of stress, ahead of the production of progesterone, testosterone and oestrogen.
- Bring feelings of tiredness, fatigue and mental exhaustion
Whilst acute stress can be energising as the body pumps blood and adrenaline around to give you a boost, chronic stress is very different. Chronic stress can leave you feeling low and exhausted.
- Impact digestive function.
Our gut and brain are strongly connected and often IBS type symptoms are linked to stress. Stress can impact the production of stomach acid and the protective mucosal lining of the digestive system leading to symptoms such as indigestion, reflux, bloating and even food intolerances.
- Impact the immune response
When we experience stress, the body diverts resources to the immediate functions to stay alive and attack the stressor. As a result, immune function can be suppressed, leaving the body more exposed to bugs and viruses. We have probably all experienced that feeling of being run down or having a cold following a stressful period in life.
The Perimenopause Connection
One particularly challenging period where stress can exacerbate issues is during perimenopause. This transitional phase before menopause can already be tumultuous due to fluctuating hormone levels. Introducing chronic stress into the mix only serves to further disrupt this delicate hormonal balance. Fatigue, mood swings, and overall feelings of malaise can intensify when our adrenal glands, responsible for managing stress hormones, become overworked.
Managing Stress: Lifestyle, Diet, and Supplements
Thankfully, there are ways to tackle chronic stress and its repercussions. Lifestyle adjustments, dietary changes, and targeted supplements can all play a role in restoring equilibrium to our bodies.
Lifestyle Changes
Taking time for oneself is paramount. In our fast-paced lives, carving out just 15 minutes a day for relaxation can work wonders. Whether it's a leisurely stroll, a moment of quiet reflection, or indulging in a favourite hobby, these breaks from the daily grind help recalibrate our nervous system and promote a sense of calm.
Dietary Strategies
Maintaining stable blood sugar levels is key to managing stress. Incorporating more protein, healthy fats, and fibre into our diets can help keep our energy levels steady and mood balanced. Meal planning and portion control are essential components of this approach. A diet high in refined foods and low in protein or fibre can cause dips in blood sugar level. Blood sugar dips can in turn create a stress like response, again challenging the adrenals and the release of cortisol. It can be hard to know where to start when it comes to making dietary changes, especially when you are experiencing stress in other aspects of life. The Nutritional Therapy team here at Amaranth can help. We provide personalised plans to support your health, with easy to follow suggestions that fit in with your life. Book a free discovery call with a registered nutritional therapist today.
Supplementation
Certain supplements can aid in mitigating the effects of chronic stress. The Nutritional Therapists at Amaranth select only the highest quality supplements and brands to recommend to our clients. Here are our recommendations for the best supplements for stress and anxiety. For personalised suggestions, you can book a free supplement review call with a registered nutritional therapist.
. Ashwagandha, a revered herb in Ayurvedic medicine, has shown promise in reducing anxiety and cortisol levels when taken consistently over time. Look for formulations containing KSM66, a concentrated extract known for its efficacy.
Magnesium, often referred to as nature's tranquilizer, is another valuable addition to our stress-fighting arsenal. This mineral supports our nervous system and promotes relaxation, addressing deficiencies that are common in many diets.
Vitamin B5, along with other B vitamins, plays a crucial role in the stress response. Ensuring adequate intake through supplementation or dietary sources can help combat fatigue and support overall well-being.
Some of our favourite supplement brands have combined these nutrients into stress formulas. The nutrition team at Amaranth select only the highest quality, clean supplements with nutrients and herbs at a level that will support your health. These are our favourite stress formulas ;
Tailored Solutions and Support
At Amaranth, we offer personalised one-to-one programs tailored to your specific needs. Whether you're seeking comprehensive consultations or simply want to explore your options, our team is here to guide you on your journey to stress relief. We also offer adrenal testing to allow you to understand more about how stress may be impacting your energy, immune system, hormones and mood.
Chronic stress may be an unavoidable part of modern life, but it doesn't have to dictate our well-being. By implementing lifestyle adjustments, dietary tweaks, and targeted supplementation, we can reclaim control over our stress levels and cultivate a greater sense of balance and resilience. This Stress Awareness Month, let's prioritise self-care and take proactive steps towards a brighter, calmer future.